Monday, 14 November, 2011

Posted by Mandee on November 13th, 2011

22 responses

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min - add depth B: Snatch x 1; Snatch Balance x 2; Overhead squat x 3; Rest 2:00 x 5 C1. Pistols @ 51X1, 6-10/leg x 3 sets, 30 sec b/t legs C2. GH Raises @ 10X0, 10-15 x 3 sets, Rest 30 sec "A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]

22 responses to "Monday, 14 November, 2011"

Casey says:

November 13, 2011 at 2:26 pm

What's going on here? Cross fit or WWF?:-)

Greg Big Ginger Scarpa says:

November 13, 2011 at 2:50 pm

Nice workout by Tye yesterday! I really liked how he pointed out some things! Best workout I had in a while. Linked my first kipping Pullup and my squat snatches are improving, especially after Isabel. Did 135 power snatch at 6:06! Finally getting into that transition period in crossfit. I'm hoping it continues and I can do more WODs rx'd. Hopefully my Xmas present to myself :) I think we should color the KBs red and green haha. Anyway, just letting others know if they feel discouraged, it takes a while for the body to transition to crossfit, and when it does, you have a whole new appreciation for it!

Also, I was hoping the pic of the day would be me and Sam carrying each other. Probably not a good idea for both of us, but would have made an epic picture!

Tracey says:

November 13, 2011 at 11:23 pm

Mandee that's impressive! Your smiling!!!!! My inner thigh dug in your shoulder and all. Great wod for a great cause.

Tasha W says:

November 14, 2011 at 12:13 am

Hilarious pic! Still sad I missed the WOD for Warriors (and fireman carry!)

Some of you may have already seen on FB, but in case you aren’t aware, Brad Snipes is in the hospital with meningitis. Please keep Brad, Lindsey and baby Cole in your prayers. I have their home address if anyone wants to send a card, or anything. Email me at [email protected] if you’d like the info.

AP says:

November 14, 2011 at 12:23 am

SP: 95-115-120-125(PR)-130(x)
PP: 115-120-140(PR)-145(PR)-150(1)
PJ: 135-145(4)-140(4)-140(PR)-135

Started to light on the SP, 130 was close but didn't have much left.

Slade White says:

November 14, 2011 at 1:24 am

The "equipment" in the gym is getting better all the time. :)

Larry Lowe says:

November 14, 2011 at 2:32 am

SP: 95, 125, 135, 145(x), 145(x)
PP: 125, 145, 155, 165, 175(2)
PJ: 125, 145, 155, 165, 175(PR)

I did this workout 2 weeks ago in my garage. I pretty much matched performance. Shoulders still feel tired from Friday's WOD.

Robert S. says:

November 14, 2011 at 3:23 am

Strong work by all of the morning classes! I don't get to see the early morning folks much, and it has been a blast!

SP: 140 (pr)
PP: 185 (pr)
PJ: 185 (pr)

I got 190 x4 two times, but just couldn't get the 5th one. My breathing pattern was all messed up.

Robert S. says:

November 14, 2011 at 3:29 am

Obviously I need to do Fireman's Carry clinic very soon!

Kerri says:

November 14, 2011 at 3:51 am

Robert, you teaching the 'proper procedure' on Friday made the Fireman's Carry make SO MUCH sense to me. After years of avoiding any WOD with this moevement, I finally feel more comfortable since you actually showed us specifically how to do it. And, bless Karen's heart b/c she had to carry me, and did very well I might add!!

Kerri says:

November 14, 2011 at 3:56 am

*movement

"IT" lifts heavy says:

November 14, 2011 at 4:28 am

SP: 205 x1
PP: 235 x3
PJ: 225 x5

Felt good,starting to get more flexibiltiy in wrist and front rack position.

Tasha W says:

November 14, 2011 at 5:40 am

SP: 70 (previous one max PR)
PP: 80 x 3
PJ: 80 x 5

Ran out of gas. Would love to do this WOD again in a few days since I feel I got better with awesome coaching (Robert Simmons.) Fun 11:30 class!

Jane says:

November 14, 2011 at 6:17 am

SP: 85# (PR)
PP: 100#
PJ: 105#

Thanks for the coaching, Robert!

Robert S. says:

November 14, 2011 at 6:26 am

Fantastic! I'm glad to hear it helped you out!

Carson says:

November 14, 2011 at 9:59 am

SP: 90(PR)
PP: 100 (PR)
PJ: 105

I think I sold myself short on the push jerk. Bad planning on my part. I made a note of it so I'm aware of it next time.

Great work this morning!

And thanks to Tracey for helping me "find" my wedding ring in the locker room this morning. Nothing like a change in perspective to help you find something (and to make you feel like an idiot all in one go!). :)